You’re Not Exercising Enough
You’re Not Getting Enough Sleep
You’re Too Stressed (Yeah, me too!)
You’re Skipping Meals (Just this one can cause lowered metabolism and storing of fat)
You’re Eating Too Many Calories
You’re Drinking Too Many Calories
You’re Too Lax About Diet and Exercise
You’re Slipping on Weekends
You’re Diet-Impatient
You Might Have a Medical Condition (Nice try, not you)
You’ve Reached a Plateau
You Don’t Need to Lose More Weight

OK, so check out the link to fill in the blanks.

Are you interested in changing a behavior? Do you have 21 days available to be a better person? I have these cool wristbands to help. These say EAT CLEAN TRAIN HARD because this is about fitness. But you can correct any type of problem and you can use a simple rubber band if you like.

Here is the deal, put the wristband on. Choose a behavior to change such as stop eating processed foods or chips or stop cursing. Only choose one behavior to change at a time or it won’t work. Let’s say you are a diet pop fiend so every time you drink a diet soda you must move the wristband to the other arm. The object is to keep the wristband on the same arm for 21 days. Presto! Behavior changed. Of course it isn’t easy and at first expect to change arms a lot. But after you get the hang of it and in this case drop weight from dropping the soda. You will feel great.

You are welcome to join me! I hit 55 years old last month, so I am interested in seeing what kind of shape I can get to. I also plan on getting more done without TV. Doing this during March Madness seems crazy but challenging myself is the whole point. I’ll keep you posted on my progress.

Saw this article which I suppose isn’t that big of a surprise but surely points out that we aren’t making much fitness progress. Ah the young people are our future. So what’s up young people?

See the article here.

1) Train with Stanimal. If you did train with stanimal you would have increased strength and vitality, improved joint stability, reduced body fat and better cardiovascular performance. Unfortunately I can only train a few folks.
But you need to exercise. We all know this. 30 minutes every day break a sweat from exercising. The end.
No gym membership required, no equipment needed, just 30 minutes and a new attitude. Stop back soon I will give you a killer body weight circuit to do.

2) Eat better! Does this seem to make sense to anyone? If you are eating Twinkies or donuts or worse yet skipping breakfast totally. You’re not trying very hard. Eat smaller portions more often. Five or six “meals” per day, control the portion size. Eat veggies and fruits. Done.

3) Think. Think about the consequences of your actions. A six pack and a pizza once in a while won’t kill you. It will kill brain cells and make you feel bad physically. Watching TV and never exercising will make you depressed, uninteresting and unattractive to the opposite sex. Cool.

4) Challenge yourself. Get out of you comfort zone and try something new. Stop looking for the closest parking spot. Jog it in. Take the stairs. Run the stairs on lunch or go to the high school and run the stairs at the football field. Ride a bike, skateboard, sprint. Take a walk in the fresh air. Increase your activity level with something fun.

Video update for you on food is fuel.Sugar is not fuel. You wouldn’t dump it in your Ferrari would you?

Kettlebell training is one of the best methods I have come across for total body training and weight loss. Works great for any fitness level. Above is Greg doing the single snatch, one of the pillars of kettlebell training.

There are many types of swings and presses available. I am especially interested in the single arm movements. The off-center weight of the bell make these movements really good for core development. The cardio demands are great as well so your metabolism will be tuned up. Keep the rest as low as possible.

This is an update on a post I wrote a while ago. Updated for variations available to use this concept for total body workout or leg workout indoors or out.

I use this workout for legs and use it for a total body workout. Here we go. This is a sample used as a leg workout.

3 min. walk warmup
Interval 1 – 3 min. walk 8 incline, speed depending on your fitness level, 3.0 -4.5
jump off treadmill, hands on head, 20 prisoner squats
10 jump squat
Interval 2 – 2 min. jog 4 incline, speed 5.0-8.0
jump off, 20 walking lunge with dumbells
15 squats on bosu or other balance equipment
Interval 3 – 1 min. run 2 incline, speed 6.0-10
20 ball bridge
20 single leg deadlift (10 each leg)
Interval 4 – 30 second sprint 1 incline, speed 7.5-15 again depending on your fitness level
30 crunches and 1 min. of plank (core hold)

Repeat

That should take almost an hour and you should be ready to sit down for a while.

To make it total body substitute your favorite upper and lower body exercises on the breaks, e.g. squat presses, push ups, chin ups, dips, etc.

Let me know what you think.

A new study suggests that at the current rate of increase, 86% of Americans will be overweight or obese by the year 2030. Are you going to join me in the other 14%?

What do you intend to do to make it happen? If you add only two pounds per year in 22 years (let me do the math) that is 44 pounds of fat. I don’t know about you but I would be overweight.

Obesity is already a public health crisis now. So let’s make some positive changes starting today. Are you going to workout today? How are your eating habits? Talk to me if you need suggestions.

And check out the study here.

Back at the track for about 6 weeks. Had a knee issue for a while in the spring.

I have been working on running fast as I can. It feels great. It trains my legs nothing else, especially my hammys. And it keeps my body fat low. Usually do some active warmup, lunges and leg swings. Then jog a half mile. Do some power skipping for about 50 yards x 3 then walk back with some hurdle walks and walks on my heel only. Don’t let the balls of your feet touch. This gets the tibialis going and dorsiflexion as well.

Next I get 5 x 60 yard rolling start sprints. Then it is time for a few longer sprints. Depending on my mood I do some combination of 100, 150, 200, 300, or 400 meter sprints. If I am feeling OK by then I might finish with some bounding or hops. It all depend on the shape I’m in. My times are starting to come down so I am getting in better shape.

If you want to be more fit, add some sprinting or interval work. Your body fat percentage will drop.